It turns out getting fit and strong as f*ck is pretty straight forward. Do these 5 things in your 40s to boost your testosterone levels.
I’ve been coaching veterans for a while now. Most are not out of shape but wondering why all their training efforts in the gym and nutrition habits aren’t stopping them from constantly putting on fat and from feeling achy all the time.
I’ve devised an easy to follow protocol that has helped men achieve their weight loss goals AND have less joint pain all while still enjoying their favourite foods like pizza, steak and beers. I call it my TMax Protocol and I’ve broken it down into 5 steps.
It’s infantry proof because I call it the 5R’s, for:
Step #1 – REMOVE
“The 3 Foods That Are Destroying Your Health”
You’re likely not tracking these but you absolutely need to get the following foods out of your system…at least for a few weeks. Give your body a rest from the constant crap you keep feeding it and get rid of:
- Processed SUGAR
- Polyunsaturated Fatty Acids (PUFAs) from “seed oils”
Look, this isn’t as bad as it seems. If your goal is to get healthy and lean, you gotta treat yourself well and that starts with eliminating what’s causing loads of inflammation. Inflammation is the root cause for over 50% of all the most deadly diseases out there (heart disease, diabetes, cancer etc..) as noted by the journal, Nature.
Step #2 – Replace
“How To Eat Like A Grownup”
Being a man requires you do a lot of things well. Fixing appliances, driving a car, shooting a rifle and changing diapers, to name a few. So why don’t you eat well?
Most men that I see ( and I used to include myself here too) still eat like they’re 16. Pizza pops, burgers, loads of granola snacks, beers whenever they want. It’s bananas. In your 40s, you matured on every level except your nutrition habits.
Time to change that.
Start with the basics, namely – Protein, Fat and Salt.
Men need to be eating at least 6 palms of protein a day which only brings them to approximately 120g but this is substantially more than what the average athlete of mine comes to me already consuming.
Then, you need 6 thumb size portions of fat. And finally 1000mg of sodium and a minimum of 3000mg of potassium. Potassium is much harder to find and ISN’T primarily found in bananas. Avocados, red meat and bok choi are much better options just based on the glycemic index and nutritional density side of things.
You need these two minerals in order for ALL your cells to work properly. Low potassium is linked to heart attacks and feelings of lethargy and heart arrhythmia.
Step #3 – Realign
“Take The Pain (in the ass)”
Movement or should I say, pain free movement, is crucial to improving your health. Ever heard of the expression, the mind follows the body?
The Mind Follows The Body
In order to get yourself “activated” and changing your habits, you need to literally put yourself in motion. This is hard when you’re in chronic pain due to an injury (something that is really common for veterans). To help alleviate some pain, we need to make sure your soft tissues are pliable enough to work with. This is where Self-Myofascial Release comes into play.
Essentially, this is “foam rolling” but targeted and done properly, will provide more pain relief than any drug on the market. I found out about this from the Supple Leopard himself, Dr. Kelly Starrett and we discussed it on my podcast. Use the following exercise from my book The Nimble Warrior to help fix common low back pain.
Step #4 – Rebuild
“STOP AMRAPing Yourself To Death – Do These 3 Workouts Instead”
In your 40s, you experience some changes. One of the main ones is a reduction in testosterone at about 1% per year which is what we’re trying to reverse here. Lifting heavy and doing targeted, T booting exercises, without imposing too much stress on the body, will lead to better outcomes.
My mistake was constantly doing high rep, high volume, Crossfit style AMRAPs that only left me weak, tired and fat. I never gave myself enough time to recover and consolidate my gains.
The 3 workouts to do instead of high volume AMRAPs are:
- Sprints – Be smart here. Only 6 second, all out effort. MAKE SURE TO WARM UP VERY WELL BEFORE. Progressively add more intervals as your fitness improves. Rest as long as needed until you feel ready to go again. Typically a HR at around 100 bpm.
- Farmers’ Walks – Get some 40gal buckets, fill with sand or water and go for a walk. No skill required. Mimimum of 5 rounds of 30 seconds to start.
- Walking – Yup. Just go out for a 20 minute walk in the sun, everyday.
Step #5 – Restore
“Sleep Or Die – The 30 Minutes That Might Save Your Life”
I had a chat with Dr. Kirk Parsley on The Hard To Kill Podcast about how he helped his Navy SEALs overcome their irritability, loss of strength and chronic pain issues through the power of sleep. As a Navy SEAL himself, he knew the effects poor sleep can have on his performance and starting putting two and two together that most chronic issues can be remedied with a better “sleep hygiene” protocol.
You’re slowly killing yourself by not sleeping well
What can you do to fix this?
The most important thing you can do tonight, before bed, is put your phone away 30 minutes before. To be honest, it should be 90 minutes before bedtime but I know how hard it is to not check your IG comments cold turkey.
This will improve your ability to get into deep sleep, which is crucial to proper hormone synthesis in the testicles to produce, you guessed it, TESTOSTERONE!
Alright, you’ve got the idea of my 5 step, TMAX Protocol that will start improving your life through optimization of you naturally flowing testosterone.
Be sure to grab a copy of my 9 Easy Weight Loss Hacks For Busy Men Checklist to begin the process of losing that useless belly fat and using more of your T in the process.
Train Hard, Fight Easy.
Dave is a retired infantry officer and Afghanistan war veteran. He’s the creator of the HRD2KILL training programs that were built on the principles that got him from not being able to get out of bed to competing in the Crossfit Open, Spartan Races and the the Ironman. You can find more mobility based exercises in his new book, “The Nimble Warrior”, now available on Apple Books and Amazon or tune into his new HRD2KILL Podcast